Machine exercise

Reverse Fly (Machine) form, muscles worked, and workout tracking

The machine reverse fly targets the posterior deltoids, rhomboids, and middle trapezius. It is commonly used to improve posture, correct rounded shoulders, and build upper back thickness through controlled isolation.

Reverse Fly (Machine) illustration

How to do Reverse Fly (Machine)

  1. 1Adjust the seat height so the handles align with your shoulders and set the chest pad for a comfortable range of motion.
  2. 2Sit facing the machine, gripping the handles with a neutral or palms-down grip, keeping your chest pressed firmly against the pad.
  3. 3Exhale as you retract your shoulder blades and pull the handles outward and backward in a wide arc until your arms are in line with your torso.
  4. 4Pause briefly at the peak contraction, then inhale as you slowly return the handles to the starting position under control.
  5. 5Maintain a slight bend in your elbows throughout the movement to minimize strain on the joints.

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Calf Raise (Machine)

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Track Reverse Fly (Machine) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.